Isometric Exercises For The Back

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Sumo Squat With Dumbbell

muscles:	Glutes, Hamstrings, Adductors, Quadriceps
auxiliary muscles:	Lower Back, Abductors
		required:	Dumbbells (2) / Drink Crate / Medicin Ball / Kettlebell / Backpack / Dumbbell / Kettlebells (2)
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Sumo Squat With Dumbbell

Bench Press With Dumbbells

muscles:	Triceps, Pectoralis Major
auxiliary muscles:	Deltoids, Serratus Anterior
		required:	Dumbbells (2), Bench
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Bench Press With Dumbbells

Russian Twist

muscles:	Rectus Abdominis, Obliques
auxiliary muscles:	Lower Back
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Russian Twist

Push Back Push-up

muscles:	Deltoids, Triceps, Pectoralis Major
auxiliary muscles:	Serratus Anterior, Trapezius, Rectus Abdominis, Quadriceps
		required:	Doable Without Equipment And Weights
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Push Back Push-up

180 Jump Squat

muscles:	Glutes, Quadriceps, Calves, Hamstrings
auxiliary muscles:	Adductors, Obliques, Abductors, Lower Back, Rectus Abdominis
		required:	Doable Without Equipment And Weights
		optional:	Kettlebell, Kettlebells (2), Dumbbells (2), Weight Cuffs, Dumbbell
		fitness level:	Normal
		exercise type:	Strength, Plyometrics, Cardio

exercise benefits and how to do 180 Jump Squat

Half Sit-up

muscles:	Rectus Abdominis
auxiliary muscles:	Obliques
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Half Sit-up

Leg Raise, Lying

muscles:	Rectus Abdominis
auxiliary muscles:	Obliques
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat, Weight Cuffs
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Leg Raise, Lying

Bent Over Balance Row, Double-Handed

muscles:	Teres Muscles, Latissimus Dorsi, Trapezius
auxiliary muscles:	Deltoids, Hamstrings, Glutes, Biceps, Hand Flexors, Lower Back
		required:	Dumbbells (2) / Kettlebells (2)
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Bent Over Balance Row, Double-Handed

Push-up On Exercise Ball

muscles:	Serratus Anterior, Pectoralis Major
auxiliary muscles:	Trapezius, Deltoids, Triceps, Hand Flexors, Hand Extensors
		required:	Exercise Ball
		optional:	Backpack
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Push-up On Exercise Ball

Inverted Table Row With Broomstick, Overhand Grip

muscles:	Trapezius, Teres Muscles, Latissimus Dorsi
auxiliary muscles:	Biceps, Hand Flexors
		required:	Table, Broomstick
		optional:	Bench, Seat
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Inverted Table Row With Broomstick, Overhand Grip

Side Mountain Climbers

muscles:	Rectus Abdominis, Obliques, Quadriceps, Hamstrings, Glutes
auxiliary muscles:	Triceps, Lower Back
		required:	Doable Without Equipment And Weights
		optional:	Bench, Stool, Seat
		fitness level:	Hard
		exercise type:	Strength, Plyometrics, Cardio

exercise benefits and how to do Side Mountain Climbers

Shoulder Tap Push-up

muscles:	Deltoids, Rectus Abdominis, Triceps, Pectoralis Major
auxiliary muscles:	Obliques, Lower Back
		required:	Doable Without Equipment And Weights
		optional:	Exercise Ball, Backpack, Fitness Mat, Seat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Shoulder Tap Push-up

Double Crunch

muscles:	Rectus Abdominis
auxiliary muscles:	Obliques
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Double Crunch

Exercise Ball Rollout On Knees

muscles:	Lower Back, Rectus Abdominis
auxiliary muscles:	Obliques, Hamstrings, Latissimus Dorsi, Trapezius, Teres Muscles
		required:	Exercise Ball
		optional:	Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Exercise Ball Rollout On Knees

Uneven Push-up

muscles:	Deltoids, Pectoralis Major, Serratus Anterior
auxiliary muscles:	Rectus Abdominis, Triceps, Obliques, Trapezius, Hand Extensors
		required:	Stool / Dumbbell / Kettlebell / Drink Crate / Medicin Ball
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Uneven Push-up